365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Indian Pumpkin, Sweet Potato and Cauliflower with Chana Dal in Coconut Curry

Monday, October 1, 2012

[Healthy_Recipes_For_Diabetic_Friends] Indian Pumpkin, Sweet Potato and Cauliflower with Chana Dal in Coconut Curry - 41g Carbs 15g Fiber, 26 net carbs

Indian Pumpkin, Sweet Potato and Cauliflower with Chana Dal in Coconut Curry - 41g Carbs 15g Fiber, 26 net carbs

Recipe By:
Serving Size: 6
Preparation Time: 0:00
Categories: Lower Carbs Veggie

1 cup chana dal -- (gram lentils or Bengal gram) a yellow dal that is a small split chickpea
2 dried red chilies
1 teaspoon coriander seeds
1/2 butternut pumpkin -- peeled and cut into cubes to yield 2 cups
1 sweet potato -- peeled and cut into cubes to yield 1 cup
1 cup cauliflower florets
3 tablespoons oil
1 teaspoon fenugreek seed
1 teaspoon brown mustard seeds
2 onions -- minced
4 garlic cloves -- minced
6 green finger-length chili peppers -- minced
2 teaspoons minced fresh ginger
10 curry leaves
1 teaspoon ground turmeric
1 1/4 cups coconut milk
2 tablespoons fish sauce -- (vegetarian version or seaweed flakes to taste)
1 1/2 tablespoons freshly squeezed lemon juice
1/4 cup cilantro leaves -- (coriander)

Wash the dal, then soak in cold water for 30 minutes. Strain.Dry roast the dried chilies and coriander seeds, separately, over gentle heat until fragrant. Cool, then grind to a powder.Heat the oil in a wide, heavy-based saucepan and fry the fenugreek and mustard seeds, then add the onion, garlic, chili, ginger, curry leaves and turmeric and fry until the onion softens and colors slightly.Add the dal, vegetables, coconut milk, roasted spices and fish sauce and bring gently to a boil. Simmer until the vegetables are soft but still holding their shape. Add the lemon juice and cilantro leaves, then taste and adjust the seasoning if necessary. Serve immediately.

Author Note: Rich, coconut-based sauces are commonplace in southern Indian cooking, which also places heavy emphasis on dal and vegetable cooking in strict Hindu tradition.

Cuisine: "Indian"
Source: "Spice: Recipes to Delight the Senses by Christine Manfield, 1999, 2005"
S(Formatted by Chupa Babi): "Sept 2012"
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Per Serving (excluding unknown items): 384 Calories; 21g Fat (46.0% calories from fat); 13g Protein; 41g Carbohydrate; 15g Dietary Fiber; 1mg Cholesterol; 27mg Sodium

Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates